What Are the Effects of Ankle Weights?
Ankle weights are commonly used during a variety of exercises with the goal of enhancing the benefits of the workout. While there are certainly benefits to the use of these training aids, their advantages are limited to certain targeted areas. Some of the more common uses of ankle weights may actually hurt rather than help.
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Benefits
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The main benefit derived from the use of ankle weights comes when they are used for strength training targeted at the larger muscles of the legs. For someone who is performing leg lifts or knee raises of different kinds for the purpose of strengthening the lower body, ankle weights work like free weights for the legs. Even at two or five pounds, there is a tangible benefit to the leg muscles when adding weight to those exercises.
Misconceptions
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One of the most common uses of ankle weights can be seen on the walking or jogging paths all over the place. Some people believe that wearing the weights will increase speed or the ability to run distances, feeling that when you take them off running will be easier. Fitness experts would suggest that improving your running results is best done by running faster or running greater distances. The weights tend to tire the legs faster, which shortens a workout (jogging or walking) that is designed to develop cardiovascular endurance.
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Warning
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One of the possible problems with the use of ankle weights as an enhancement to regular exercise is the possibility that they will cause injury. The added weight have a tendency to increase the risk of strain on the tendons and joints.
Effects
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Ankle weights do make the large muscles of the lower body, such as quads, glutes and hamstrings, work harder to perform exercises that you normally do. Used as part of your strength training program, they can be an effective tool. For those who may not have access to free weights or machines to build strength, they can be a helpful addition to that part of your workout.
Alternatives
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Going out and buying ankle weights to enhance your exercise routine is one option for building strength, but it does come with potential negatives. To improve the quality of a cardiovascular program, there are other options out there. Running or walking up and down stairs, or taking your jog to an area where there are hills to run are both solid options for providing the additional challenge you seek.
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